Four ways to correct hunchback, hunchback is a very common situation for us now, because people walk with their heads down and play with their mobile phones, so it is easy to hunchback in the technological age. Here are four ways to correct hunchback.

Four correction methods of humpback 1 How to correct humpback

Humpback, also known as kyphosis of thoracic vertebrae, is the backward protrusion of the spine, which makes the back bulge and can cause the trunk to lean forward. This is a common spinal deformity. Generally speaking, the normal kyphosis angle of thoracic vertebra is between 20 and 45, and the kyphosis angle of thoracic vertebra under X-ray is greater than 50, so it can be diagnosed as humpback. This deformity can be congenital or acquired, such as trauma, tuberculosis, neuromuscular abnormalities, Humen's disease, metabolic diseases (such as osteoporosis) or poor posture: skeletal deformity caused by standing for a long time and sitting for a long time under the action of gravity. The thoracic kyphosis with small amplitude can be alleviated or prevented from worsening by conservative treatment. In severe cases, it is recommended to go to the hospital for surgery.

1, hands behind the chest

Open your legs, make fists with your hands, cross your fingers behind your back, then lock your shoulders behind your bones, lift your arms back to the highest position, stand up straight, and then restore. 2 dozen 1, do 16 times.

2. Chest enlargement

Open your legs, raise your arms horizontally in front, then open your arms to the side to expand your chest, and then restore them. Repeat this for 16~20 times. It is required to expand the chest backward quickly and with a certain strength, and hold your head up, chest out and abdomen in the process of chest expansion.

3, prone

Lie on the ground, straighten your knees, stretch your toes, lift your arms forward, lift your arms and legs from both ends at the same time, tighten your back muscles, and then restore them 8~ 12 times. It is required to clamp your legs and hold your head high when starting. Healthy eating network

4, supine arch back

Lie on your back, pull your arms straight at your side, lift your chest upward from the ground for 2 seconds, and then do it 8~ 10 times. When chest is required, the back is off the ground to the highest point, and the neck cannot be relaxed.

Step 5 crawl

Crawl, touch the ground with both hands and toes, crawl on the ground like a baby. Distance from short to long, speed from slow to fast. Climbing in a straight line or in a circle is also acceptable. To prevent the handle from being worn, you can wear gloves and climb twice a day, each time 10~ 15 minutes.

Four methods to correct hunchback

1. Stand upright on the ground: put your legs straight together on the ground, put your abdomen on the ground, support your upper body with your hands, then take a deep breath and look straight ahead. Keep it for half a minute, rest for half a minute after you finish, and then continue until you finish it ten times.

2. Chest expansion exercise: bend two elbows, raise your arms flush with your shoulders, and slowly pull your elbows back, so that the shoulder blades on both sides are as close as possible, so that the pectoralis major muscles can be stretched, thus achieving the problem of correcting hunchback. Just repeat this action 30 times at a time.

3. Hold the wall straight: stand about 30cm away from the wall, hold the wall with both hands as far as possible, and then take a deep breath. Keep this action for 30 seconds at a time, take a break and continue to do it until you finish 20.

4. Forward flexion: This is a warm-up exercise that physical education class often does before class, and everyone should be familiar with it. Legs are shoulder width apart, knees should not be bent, fingertips touch toes, keep posture for 3~5 seconds, and repeat 10 times.

Correcting humpback is a gradual process, and persistence is very important. I wish you an early return without camel.

Four ways to correct hunchback 2. Healthy yoga can easily correct hunchback.

1, backhand baby style

Back bodybuilding yoga action: kneel down, keep your back straight, put your hands on your sides and look forward. Inhale and put your hands and fingers behind your hips. Exhale, bend forward, and press your abdomen against your thighs until your forehead touches the ground. Keep breathing naturally, keep posture for about 15 seconds, then go back to step 1 rest and repeat for 2 or 3 times.

Warm reminder: when doing this yoga pose, you should pay attention to keeping your elbows straight, your shoulder blades adducted and your upper back. You can exercise the upper trapezius muscle and strengthen the weak back muscles. Stretch your chest and shoulders to enhance your vital capacity.

2. Hand-lift type

Back bodybuilding yoga action: stand with your feet together, or half a foot apart, put your hands in front of your body and relax. Inhale for 3 seconds, raise your arms above your head and keep your hands crossed. Tilt your head back slightly, look up at your hands and pause for 6 seconds. You don't have to hold your breath. Open your arms at shoulder height and stay for 6 seconds. Inhale for 3 seconds to restore the posture of crossing your head with your hands, and pause for 3 seconds. Exhale for 3 seconds, lower your arm and return to the starting position. Repeat 5 times.

Warm reminder: this action can eliminate the stiffness of shoulders and upper back.

3. Iceberg style

Back bodybuilding yoga action: the upper body is straight and sit cross-legged. Inhale for 3 seconds, at the same time, straighten your arms to the left and right, palms up, and lift them from the side to the top of your head. Exhale for 3 seconds, turn your upper body 90 degrees to the right and hold your breath for 6 seconds. Then inhale for 3 seconds and turn your upper body back to its original position. Exhale for 2 seconds, palms down, arms from the top of your head to your sides.

Warm reminder: This action can stretch the whole spine and relax the back muscles. But people with serious heart problems can't do this.

4. Locust type

Back bodybuilding yoga action: prone on the ground, palm down, face down, hands on your sides, feet together, stretch back. Exhale, slowly raise your head, chest, hands and feet up at the same time, and stretch your limbs as far as possible. Keep breathing naturally, keep posture for about 15 seconds, then go back to step 1 rest and repeat for 2 or 3 times.

Warm reminder: You can exercise the erector spinae of the back and strengthen the weak back muscles. Stretch the chest and thighs to correct the cold back. You need to use your back muscles to raise your limbs and upper body as much as possible, and only your pelvis and abdomen support your body.

5. Badha Konasana

Back bodybuilding yoga action: sit on the ground and straighten your legs forward. Bend your knees so that your feet are close to your torso and your heels and soles are close together. Grasp your toes with both hands and keep your heels close to your perineum. Put your feet on the ground outside. Spread your thighs and lower your knees until you touch the ground. Hold your toes firmly with your fingers, keep your spine straight, and look forward or inward at the tip of your nose. Try to keep this posture. Press your elbows down toward your thighs. Exhale, bend forward, and land head, nose and chin in turn. Keep this posture and breathe normally.

Warm reminder: inhale, connect your back, exhale and bend forward.